Name: Playbook - Kyle Carillet - Push Day | Day 3
Uploaded: 2023-09-17T16:10:27.561Z
Duration: 70 min
Description: Push Day | Day 3

Great workout brother and great pump 🤙🏼

Sean Ryan

All the upper body is burning. Loved this one.

Joab

Really, really, really loved this workout! 💪🔥

Chelsea

Started loving chest day with the workouts you write!

Angie

PUSH DAY

Pec dec or cable fly’s 
(Nice and slow we want to get the chest activated and get some blood flowing here)
15, 15, 15

Incline key press
10, 10, 10, 10
Hex press 
15, 15, 15, 15

Dumbbell or barbell press
(2-3 seconds down and big drive up)
12, 10, 8, 6

Low to high cable fly’s 
(Break these up however you want with minimal rest, scale to 60 reps if needed)
100 reps

Neutral shoulder press
12, 10, 8
Plate front raises
12, 12, 12

Lateral raises into partials dumbbell or machine
(10 reps full range of motion 10 partial)
20, 20, 20, 20

Laying bench rope tricep extensions 
15, 15, 15
Single arm underhand tricep extension 
10, 10, 10

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

Take your time with these movements if they are new to you, nice and slow focus on engaging your chest.

- Begin seated on an incline bench with dumbbells above your chest, palms toward your feet
- Rotate and lower the dumbbells to an underhand grip at chest level
- Reverse the movement back up over your chest

Incline dumbbell key press

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbel close grip hex press

Incline superset

So just like the standard dumbbell chest press all we are doing is pausing for about 2-3 seconds at the bottom of the rep and driving through at the end!

Dumbbell flat press with pause

Break these reps up that fits best for you, with minimal rest! 

- Keep your core tight and your back straight. 
- Bring your hands up and together squeezing your pecs
- Lower slowly

Low to high cable fly

Starting with our neural grip shoulder presses then jumping right into those single dumbbell front raises

These are going to be set up just like your traditional shoulder press but elbows come in front and we are going to use a neutral grip.

Neutral shoulder press

Grip one single dumbbell with both handss, while sitting or standing raise it just above 90 degrees in front of you.

Dumbbell seated front raise

Dumbbell superset

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- complete 10 reps and then
- Lower the dumbbells halfway, then back up to the top
- Lower with a slow and controlled movement
- complete 10 partial reps

Dumbbell full and partial lateral raises

We are going to hit those laying tricep extensions, then into those single extensions but make sure and really squeeze these on every rep!

The Cable is set at the lowest setting with the bench right next to it, laying on your back with the rope overhead we will preform an extension similar to a skull crusher but we are pressing straight up to the sky!

Laying rope triceps extensions

- Start with your working arm bent at about 90 degrees 
- Extend at your elbows pulling the cable down
- Bend the elbow and control the weight back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm tricep extension (underhand)

Last superset tricep finisher

Push Day | Day 3

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

Push Day | Day 3

Community

More workouts from Kyle Carillet